Techniques:

Whether you’re a first time runner or a seasoned veteran, it’s always important to keep certain pointers in your mind that will help you achieve your best run time and give you that feeling of fulfillment you want.

Look down:

The shoes and socks you wear are your most crucial piece of equipment. Make sure they are lightweight and provide good support. Most of all ensure you stay away from blisters and sore feet!

Copy the course:

While doing your practice runs, ensure that the topography is similar to that of the actual course. If you have to run uphill or downhill or both during the event, find the right practice spot for this kind of route.

Stay Hydrated:

Hydration should not begin the morning of the race. Instead, you should make a conscious effort to stay well hydrated at least 48 hours before the start of your marathon. Drink sports drinks when you need a concentrated burst of energy.

Wear the right clothes:

Wearing the right running gear will greatly add to your comfort and your ability to focus during the race. Make sure the fabric you wear doesn’t irritate your skin.

Stay Steady:

During practice, don’t try to up the ante too much even if you’re feeling really good. Increase your pace at a steady rate, so you don’t tire yourself out.

Rehearse your run:

Four to five days before the marathon, do a marathon pace practice run in the proper event-day attire. This will provide that last bit of conditioning your body needs.

Tips for the Race day:

» Do not over eat

» Take light non spicy diet

» Say No to alcohol

» Sleep well at night, at least 7 – 8 hours before race

» Clear your bowels in the morning

» Light breakfast in the morning.

» No ear-phone / headphone during the race.

» Do not take breath through your mouth during the Marathon race.

» Wear tight fitting under garments.

» Take water/ ORS/ glucose on the way.

» Listen to your body. Stop and discontinue the run if you feel uneasy and exhausted.

» Do a small warm-up to loosen the muscles and get blood flowing. Don’t go too heavy though, you want to protect that precious store of energy reserves. Motivate yourself: Talking to yourself before and during the run is a great way to keep yourself motivated. Convince yourself to push harder as the rewards will be worth it and make yourself proud.